WOD – Tuesday 4/11

Lauren Armstrong with a dominating performance this month, doubling up on days that she participated in PortX and then stayed for the 9am group WOD. Makes it really hard to beat.

However, this list should not go unappreciated. Well over 20 names who came 20+ times in the month of March. If we counted the people who came 19 times, the list almost doubles.

Very well done Porter’s. Let’s keep this train rolling.

Spend 2 minutes in Z1
Some PVC mobility as a class
Then, CFP snatch warm-up

Any extra mobility you might need – hips, ankles, shoulders?

Snatch – 10 min EMOM
*just like last weeks clean and jerks, these can be done climbing to a heavy or new 1RM, across, as wave sets, or moderate load threshold training. The snatches can be power or squat, but remember to listen to your body and take what’s there today.

“Partying Helen”
3 rounds
600m run
21 KBS (70/53#)((53/35#)
12 C2B
Heavy, harder Helen. Scaling to regular Helen will help a lot of people hit a good time, but try to make it as hard as possible.

Cool Down
5 min lax ball on bottom of your foot
2 minutes Achilles stretch

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